Sunday 140504

Active Recovery day:

- Go on a run,bike or swim

- Hike with a weighted vest

- Do a workout with a buddy who you would not normally workout with.

AODontbeadick

Saturday 140503

A:
Snatch 1rm
B:
Clean and Jerk 1rm
C:
15 min Amrap:
50m Prowler push( 90/50)
15 GHD Situps
15 GHD Back extensions

AOD

Friday 140502

Rest day

Thursday 140501

A:

Power Snatch: 60% x 1 x 5 ( % of P.Sn)

Super Set Max muscle up till :30 or Broken up set

B:

Power Clean and Power Jerk: 60% x 1 x 5 ( % of P.Cln)

Super Set 1 Legless Rope Climb 

*Both A and B do EMOM ( no rest between A and B

C:

50 Cal row for time

rest 3 min

30 Cal row for time

rest 3 min

20 cal row for time

rest 3 min

10 cal row for time

D:

Recovery 20 min:

Hypers/GHD/Bands

AOD

Wednesday 140430

A:

High hang Snatch: 50% x 2 x 10 x EMOM

Super set with 5 Deficit HSPU

B:

Power Clean & Jerk: 60% x 1 x 10 x EMOM

Max Double Unders till :30

C:

Tabata: 

Back Squat Jump 95/65 

Air dyne

TTB

AOD

Tuesday 140429

A:

Mid-hang power snatch: 60% x 2 x 10 sets ( Go every min. Use P.Sn %)

B:

Press 1RM using chains

C:

90% max reps w/o chains

D:

12-9-6-3-6-9-12

Thruster 95/65

Pullups

For time

E:

20 min Gymnastic skills

AODeloadforsaturday

Monday 140428

A:

Snatch: 65% x 2 x 2, 70% x 2

B:

Power Clean: 60% x 2 x 2, 70% x 2 ( % of P.Clean)

C:

Jerk: 65% x 2 x 2, 70% x 2 x 2

D:

Deadlift 1RM with chains (no sumo)

E:

21-15-9

Deadlift using 70% of todays best

Box jump 30/24

AOD